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Strawberries for Longevity & Increased Healthspan

We are exposed to all manner of toxins on a daily basis. The antioxidant-rich strawberries in this smoothie can help us detox.

In our modern world, we are exposed to pollution in our air, microplastics in our water, pesticides in our food, and other harmful toxins. Once in our bodies, these toxins are turned into compounds called “free radicals” and cause oxidative stress. Oxidative stress negatively impacts our health by damaging our cells and DNA, and increasing inflammation. This damage can even lead to diseases like cancer and cardiovascular diseases. When our DNA is damaged by free radicals, mutations can occur, resulting in the formation of tumors, which can be cancerous (source) and research has shown that an increase in oxidative stress has led to increased incidence of cardiovascular diseases (source). Aside from the increased incidence of disease, the cell, DNA, and protein damage from long-term oxidative stress from free radicals accelerates the aging process (source). 

So what do we do? How can we fight free radicals in our bodies that, in some cases, we cannot avoid if we live in cities? Fight them by bringing balance back to the body with antioxidants! 

Antioxidants are powerful compounds that disarm and neutralize free radicals in our body

Antioxidants are powerful compounds that disarm and neutralize free radicals in our body thus reducing oxidative stress on our cells, reducing inflammation, and halting the effect that free radicals have in promoting disease. One fruit that will help in this fight are strawberries. One of the beneficial compounds found in strawberries is called “fisetin.” Fisetin is a flavonol “which clears away dysfunctional senescent cells that accumulate with aging. Researchers believe that fisetin may be useful in increasing the healthy period of life known as healthspan” (source) and there are multiple studies “showing that it has anti-inflammatory and neuroprotective properties in animals.”(source) This is a big deal. Because of these promising results, the Mayo Clinic is running further research to learn more about proper doses of supplementing fisetin and its effects. In the meantime, we can incorporate foods like strawberries and get our daily dose of fisetin naturally. 

Strawberries are also accompanied by fiber, natural sugars, and water, making them a powerful fruit for overall health. Keep in mind that fruit, while key to a healthy diet, contain natural sugars so it is important to eat them in moderation. Stick to ½ a cup – 1 cup of strawberries a day to ensure that you are not messing with your blood sugar. 

Free-Radical Fighting Smoothie

Ingredients

  • ½ cup strawberries
  • ¼ cup blueberries
  • ½ cup hemp seed milk (or your favorite milk)
  • ½ cup water
  • 1 tablespoon ground flax seeds (or chia seeds)
  • 1 tablespoon almond butter (or your favorite nut butter)
  • Optional: 1 scoop of your favorite protein powder

Method:

  • Blend all your ingredients together in a high speed blender and enjoy!

 

5 COMMENTS

  1. What about the pesticides used on strawberries. Can we believe “organic” markings? The use of pesticides must decrease the fruits food value doesn’t it/

    • That is a really important point to note. I refer to the Environmental Working Group’s “Dirty Dozen” list for which produce we should buy organic. Strawberries are on that list (in fact, they are at the top) as one of the fruits that should be bought organic, if it’s in our budget, due to the amount of pesticides found in conventionally grown strawberries.

      Thank you for the comment!

  2. Buy organic frozen berries! Much cheaper than fresh, especially if you can find them at warehouse stores like Costco. Perfect for smoothies, too. Looking forward to trying this recipe; thank you 😊

    • That’s a great tip, Suzanne! Buying frozen is also great because the produce is picked and frozen at its peak ripeness. Thanks for sharing!

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Taylor Marks
Taylor Marks is a certified holistic health coach and current student at The Institute of Culinary Education studying health supportive culinary arts. Her passions include making nourishing food taste and look delicious and guiding others towards feeling their best.

 

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